RUNNING

TO POWER HEART RESEARCH

10K Running training plan for
beginners

Week Monday Tuesday Wednesday Thursday Friday Saturday Sunday

Rest 10 mins warm-up, 4 x 4 30 mins Cross Training Rest 30 mins Cross Training + 25 mins Hilly run at 45 mins easy effort
1 mins at Threshold effort or gym class stretch steady effort long run + stretch
with 60 secs recovery
between efforts, 10 mins
cool down jog
Rest
10 mins warm-up, 4 x 4 30 mins Cross Training Rest 30 mins Cross Training + 25 mins Hilly run at 45 mins easy effort
2 mins at Threshold effort or gym class stretch steady effort long run + stretch
with 60 secs recovery
between efforts, 10 mins
cool down jog
Rest 40 mins Cross Training 10 mins warm-up, 4 x 5 Rest Swim 45 mins Bike 50 mins
3 or gym class mins at Threshold effort easy/steady long
with 60 secs recovery run
between efforts, 10 mins
cool down jog
Rest 30 mins Cross Training 40 min Steady effort run Rest 45 mins Bike or swim Rest 60 mins
4 + stretch easy/steady long
run + stretch

Rest 10 mins warm-up, 4 x 5 30 mins Cross Training Rest 30 mins Cross Training + 30 mins Hilly run at 45 mins easy effort
5 mins at Threshold effort or gym class stretch steady effort long run + stretch
with 60 secs recovery
between efforts, 10 mins
cool down jog

FIGHT FOR EVERY HEARTBEAT

bhf.org.uk
British Heart Foundation 2014, registered charity in England and Wales (225971) and in Scotland (SC039426)


Week Monday Tuesday Wednesday Thursday Friday Saturday Sunday

Rest 10 mins warm-up, 5 x 5 30 mins Cross Training 40 min Steady effort run Rest 5km Park Run 45 mins easy long
6 mins at Threshold effort or gym class + stretch run + stretch
with 60 secs recovery
between efforts, 10 mins
cool down jog

Rest 10 mins warm-up, 5 x 5 30 mins Cross Training 45 min Steady effort run Rest 40 mins run: 10 mins 40 mins easy
7 mins at Threshold effort or gym class + stretch easy + 20 mins threshold long run + stretch
with 60 secs recovery + 10 mins easy + stretch
between efforts, 10 mins
cool down jog

Rest 10 mins warm-up, 3 x 5 Rest 25 min easy run Rest 15 min easy run + stretch
8 mins at Threshold effort
10km
with 60 secs recovery Race
between efforts, 10 mins
cool down jog

FIGHT FOR EVERY HEARTBEAT

bhf.org.uk
British Heart Foundation 2014, registered charity in England and Wales (225971) and in Scotland (SC039426)